If you’re following the Keto diet, chances are you’re not getting enough dietary fiber. This is because this type of diet does not allow many high fiber foods.
Since an adequate daily fiber intake is important for digestion and contributes to fat loss by helping you feel full, it’s important to get enough.
In this guide, we will look at the best fiber supplements for Keto. Let’s dive right in!
In a Hurry? Here is our top pick:
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Best Fiber Supplements For Keto
- NOW Foods Psyllium Husk Powder – Best Overall
- Ancient Nutrition KetoFIBER Powder – Best Fiber Blend
- Microingredients Organic Triple Soluble Fiber Powder – Best For Fat Loss
- Viva Naturals Organic Ground Flaxseed – Best Flaxseed Fiber Supplement For Keto
- Renew Life Completely Clear Organic Prebiotic Fiber – Best Prebiotic Fiber Supplement For Keto
- Anthony’s Organic Oat Fiber – Best For Baking
- NOW Foods Psyllium Husk Capsules – Best Capsule Fiber Supplement For Keto
- Benefiber Sugar-Free – Best Mainstream Fiber Supplement For Keto
Reviews – The Best Fiber Supplements For Keto
1. NOW Foods Psyllium Husk Powder – Best Overall
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NOW Foods provides 7g of fiber per serving and contains just one ingredient – psyllium husk powder. It can be mixed with either water or juice and consumed as needed.
It should be noted that when taking any fiber supplement, it’s important to start slow.
All NOW products are GMP quality assured. This means that every component of the manufacturing process is closely examined, including laboratory and testing methods. It’s suggested to drink plenty of water with this product.
PROS
- One Serving Provides 7g Of Fiber
- There’s Only One Ingredient
- Undergoes Rigorous Testing For Potency, Quality & Purity
CONS
- Doesn’t Mix Well Without A Blender
2. Ancient Nutrition KetoFIBER Powder – Best Fiber Blend
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Ancient Nutrition KetoFIBER Powder contains 5g of dietary fiber per serving. It has a 16.5g fiber blend consisting of organic superfoods that are naturally high in fiber.
This blend includes chia seed, flaxseed, and cinnamon bark, among others. There’s also MCTs, 4g of bone broth protein, and it is sweetened with stevia.
This product can be mixed into the beverage of your choice. KetoFIBER works well with Keto or any low carb diet.
PROS
- 5g Of Fiber Per Serving
- There’s Also 4g Of Bone Broth Protein
- Mixes With Any Beverage
CONS
- Some Users Feel KetoFIBER Is Clumpy
3. Microingredients Organic Triple Soluble Fiber Powder – Best For Fat Loss
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Organic Triple Soluble Fiber Powder supplies 6g of organic dietary fiber from an 8g blend of inulin, acacia, and psyllium powder. It can be added to a shake or smoothie as desired.
Fiber is important for proper digestion. Additionally, Inulin helps users feel full, which can contribute to the fat loss efforts of Keto dieters.
Also, both acacia and psyllium promote feelings of fullness, further supporting fat loss.
This powder contains zero additives, fillers, or preservatives. It works well with Keto and any low- carb diet program.
PROS
- 6g Fiber Per Serving
- Three Ingredient Fiber Blend – There Are No Other Ingredients
- Organic – Vegan – Non-GMO
CONS
- Some Users Experience Excessive Gas
4. Viva Naturals Organic Ground Flaxseed – Best Flaxseed Fiber Supplement For Keto
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Viva Naturals Organic Ground Flaxseed provides 3g of fiber, and also 3g of protein per serving. Flaxseeds are a good source of Omega 3 fatty acids and are the most common source besides fish oil.
Flax has a nut-like flavor and can be mixed into yogurt, salads, cereals as well as used for baking. It can also be added to shakes and smoothies.
With only 4g carbs per serving, Organic Ground Flaxseed fits in well with the Keto and other low-carb diets.
PROS
- 3g Fiber Per Serving
- There’s Also 3g Protein & A High Omega-3 Fatty Acid Content
- Contains No Other Ingredients Besides Flaxseed
CONS
- Some Users Have Reported That The Package Does Not Seal Tight
5. Renew Life Completely Clear Organic Prebiotic Fiber – Best Prebiotic Fiber Supplement For Keto
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Here’s a prebiotic fiber that’s organic and provides 6g per serving. It contains zero extra ingredients, and it’s non-GMO, gluten-free, soy-free, and dairy-free.
There’s no taste or texture, and it mixes completely clear. It can be added to any beverage and mixed with any food.
Renew Life Completely Clear is Keto-friendly and works well as part of any low-carb diet approach because it helps you feel full, reducing appetite. 4.5 Stars.
PROS
- There’s No Taste, So It Can Be Mixed With Food Or Beverages
- 6g Fiber Per Serving
- Contains Only One Ingredient
CONS
- Some Users Report That It Clumps
6. Anthony’s Organic Oat Fiber – Best For Baking
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Anthony’s Organic Oat Fiber contains zero calories and has 3g of fiber to 4g total carbohydrates. This makes it a good choice for Keto and other low-carb diets.
You can use this powder in smoothies as well as baking. It adds a fluffy texture to your recipes and works well for low carb pancakes or muffins.
While it should not be confused with oat flour, it can be added to any low-carb flour to help increase the fiber content.
PROS
- 3g Fiber – Zero Calories
- Can Be Used For Baking Or Smoothies
- Contains No Other Ingredients
CONS
- Some Users Do Not Like The Texture & Taste – But It Needs To Be Remembered That This Is Not Flour
7. NOW Foods Psyllium Husk Capsules – Best Capsule Fiber Supplement For Keto
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Here’s a capsule version of NOW Foods Psyllium Husk for users that prefer the convenience of capsules to a powder. There’s 1g fiber per 3 capsules, with a suggested daily serving of 2 to 3 times a day.
Psyllium Husk Caps are Keto-friendly, corn-free, non-GMO, Kosher, gluten-free, vegan, and soy-free. These caps provide all the regular benefits of psyllium husk fiber in an easy to use capsule formula.
PROS
- 1g Fiber Per 3 Capsules
- Contains Psyllium & 2 Other Ingredients
- Convenient & Easy To Use
CONS
- May Be Too Many Capsules Per Day For Some Users
8. Benefiber Sugar-Free – Best Mainstream Fiber Supplement For Keto
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Benefiber is a well-known “mainstream” brand of fiber supplements. It supplies 3g of fiber and 15 calories per serving, making it Keto-friendly.
Unlike other mainstream fiber products that contain artificial ingredients and flavoring, this product contains only one ingredient, wheat dextrin. This is extracted from wheat starch and does contain a minimal amount of gluten.
Benefiber is taste-free, non-gritty, and it will not thicken in liquid. You can use it in hot or cold beverages, and it can be added to your favorite recipes for extra fiber.
The only type of beverage it’s not suggested to be used in is carbonated drinks.
PROS
- 3g Fiber Per Serving
- Contains Only One Ingredient
- Mixes In Virtually Anything – Will Not Thicken
CONS
- Contains A Minimal Amount Of Gluten
Buying Guide – How To Choose The Best Fiber Supplements For Keto?
What is Dietary Fiber?
Dietary fiber is considered an indigestible carbohydrate. An important point about fiber is that on nutrition facts labels, it is counted as part of total carbohydrates. However, since it is not digested by the body, it should be subtracted from the total carb count. In this way, it can be said that fiber “cancels” out carbs.
Let’s look at this: if your product has 20g of carbs and 10g of fiber, there’s only 10g of usable carbs because the 10g of fiber is not absorbed by the body.
Whenever you shop for low carb products, therefore, look at total carbs, sugar, and fiber. Subtract the grams of fiber, and that will give you the number of digestible carbs in the product.
Dietary fiber should be included in any diet, not just Keto, due to the fact it helps prevent digestive issues.
There are two types of fiber (1):
- Soluble fiber – This kind of fiber forms a gel when mixed in water and swells up in size. It also improves blood sugar levels and lowers cholesterol. Food sources include psyllium, apples, oats, beans, barley, carrots, citrus, and peas.
- Insoluble fiber – This type of fiber does not dissolve in water. It does not absorb in the body and passes mostly intact through your digestive system. This is the suggested form of fiber to relieve constipation. Food sources include beans, nuts, cauliflower, wheat bran, whole-wheat flour, and flaxseed.
A Quick Recap: What Is The Keto Diet?
The Keto diet aims for 10% or less of total daily calories from carbohydrates. There is more than one version of this diet, and the variations depend on how active you are. Here are the variations:
- Standard Keto Dieting (SKD)—This is the regular Keto diet: low carb, high protein, high fat. The standard version is best for relatively inactive dieters. That means that while individuals using this version may exercise, they do not train hard. A low carb intake would have an impact on their exercise performance.
- Targeted Keto Dieting (TKD)—This variation is better for bodybuilders and other athletes because it lets users eat carbs in the hours around their training sessions. This improves training energy and recovery. The goal is to improve workout performance without affecting Ketosis for any longer than the time it takes to exercise.
- Cyclical Keto Dieting (CKD)—Like TKD, this is a popular version with bodybuilders and athletes. The difference is that it allows carb refeeds once a week to restore levels of muscle glycogen. If you train hard but do not feel you have enough energy, this is the version to try.
Benefits Of Fiber Supplements For Keto Dieters
Here are some of the benefits of fiber for Keto dieters:
Supports Fat Loss
Fiber helps you feel full, reducing hunger. You’ll eat less food if you don’t feel hungry, thereby losing fat. Also, the chance of giving in to cravings will be less. If you’re on a Keto diet, or any diet, appetite control is an important component.
Lowers Cholesterol
Another benefit of fiber, primarily soluble fiber, is its ability to lower levels of cholesterol. Soluble fiber does this by attaching to it in the small intestine and preventing it from being absorbed by the body. (2)
Lowers Levels Of Blood Sugar
A high fiber diet helps control blood sugar levels. However, Keto dieters are going to have a very low sugar intake regardless. Still, if you’re following a Keto version that allows simpler carbs in the hours around your workout, fiber will promote an even level of blood sugar.
How Much Fiber You Should Take Per Day
For ages 50 and younger, the recommended daily amount of fiber is 38g for men and 25g for women per day. For age 51 and older, it’s 30g for men and 21g for women per day. (1)
Why Do Keto Dieters Need A Fiber Supplement?
If you look at the foods that contain high amounts of fiber, you will notice that most of them are not commonly included in the Keto diet. They include whole grains such as oats and brown rice, as well as wheat bran.
They also include legumes (beans, lentils), fruits, such as apples as well as oranges, vegetables, and flaxseed.
Since most of these foods won’t make it into a Keto diet, this means that you may not be getting enough daily fiber. An easy answer to this dilemma is to take a fiber supplement.
Things to Consider Before Buying A Fiber Supplement
As simple as a fiber supplement might seem, there are a few points to consider:
Quality
You’ll want to be sure that any fiber supplement you consider is a high-quality product. Virtually every product in our guide contains just one ingredient. All of these products are vegan, Keto and low carb friendly, with many of them certified organic.
Source
There’s not a lot of variety as far as fiber sources are concerned in this guide. The products we have listed are the best fiber supplements for Keto on the market. The biggest difference is that some can be baked with and some are better in smoothies or the beverage of your choice.
Taste
Most of the products listed here are tasteless. Some, like flaxseed, have a distinctive flavor. Others are clear and have no texture. Your choice will depend on what you’re looking for. Flaxseed tastes nutty and can be baked with. On the other hand, maybe you just want to add a clear, flavor-free powder to your coffee or other beverage. The choice is up to you.
Additional Considerations
Drink Water
Keto dieters need to drink plenty of water every day because research has indicated that individuals following Keto are likely to suffer constipation more than those not following the Keto diet. The recommended amount of water is 8 glasses per day. (3)
Electrolytes
Electrolytes are minerals that help the body stay hydrated. They include potassium, sodium, and calcium. Your body requires them for, among other benefits, your digestive system to function optimally. Since these minerals are not common in that many Keto-friendly foods, supplementing with electrolytes is a good idea.
Take Your Time
If you are new to a fiber supplement, read and follow all label directions. You should begin with a small dose. Allow your system to get used to it by slowly increasing your dosage to the desired amount over a few weeks. This is important because too much too soon can lead to cramps, bloating, and gas.
Conclusion
The Keto diet is one of the better low-carb diet programs, yet because of the food limitations, it can lack adequate daily fiber. That means it’s a good idea to add a fiber supplement to your Keto arsenal.
Our best overall fiber supplement for Keto is NOW Foods Psyllium Husk Powder. It supplies 7g of fiber per serving and can be added to any beverage. NOW Foods is a brand that relies on extensive 3rd party testing and verification and is one of the highest quality supplement brands. Their Psyllium Husk Powder is no exception.
If you would prefer a fiber you can bake with, Anthony’s Organic Oat Fiber contains zero calories and has 3g of fiber. It’s not oat flour, but it can be added to oat or any flour. You can mix it into your smoothie, but this is a fiber that’s meant to be used in your favorite baking recipes.
In case you want something mainstream that contains zero artificial ingredients and flavoring, you can go for Benefiber Sugar-Free. It mixes with any beverage except carbonated drinks, and you can add it to any recipe. It will not thicken, and it has no flavor.
There you have it, we’ve reviewed the 8 top fiber supplements for Keto. Your best choice is right here!
References:
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://www.verywellhealth.com/insoluble-or-soluble-fiber-which-lowers-cholesterol-697724#citation-4
- Wibisono C;Rowe N;Beavis E;Kepreotes H;Mackie FE;Lawson JA;Cardamone M;. (n.d.). Ten-year single-center experience of the Ketogenic diet: Factors influencing efficacy, tolerability, and compliance. Retrieved November 16, 2020, from https://pubmed.ncbi.nlm.nih.gov/25649120/
